Regulate your wake and sleep cycles by exposing yourself to as much light as possible during the day, and limit exposure to light in the evenings

Open your blinds and turn on lights immediately upon waking

Go outside for a walk or a run in the morning to get some sunlight (and some exercise)

At work, position your desk to face a window

Nap in the mid-afternoon if needed (Keep it short to about 20 minutes so nighttime rhythms aren’t disrupted). This might not be realistic for everyone, but an increasing number of companies offer on-site nap rooms for a short midday snooze

Shut off electronics close to bedtime, saying goodnight to your TV, phone, computer, and tablet at least an hour before you go to sleep

Remove electronic devices from your bedroom altogether. A great way to spend time before sleeping is to read a real book under dim lighting

If you absolutely must use your devices in the evening, make sure to turn them to the dimmest setting possible to reduce blue light exposure

Take a hot shower or warm bath before bed for relaxation and to set your body temperature for sleep

Keep your bedroom cool, between 66–68 degrees. However, make sureyour feet are warm otherwise you might not be able to sleep (consider wearing socks)

I have also found that it helps to keep a notepad next to my bed to jot down anything on my mind at bedtime, including a short list of what I want to accomplish the next day. Getting these things out of my head and onto paper often provides the peace of mind to fall asleep. On a similar note, Lewis Howes, New York Times best-selling author of The School of Greatness, recommends the nightly practice of writing down the three things you are most grateful for. This is a great way to get in the right mental place at bedtime.

So whatever you’re doing late at night, shut it off and go to sleep instead. For most people, sleeping in is not an option and therefore going to bed earlier is the only way to get the recommended amount of sleep.

Hopefully the above tools and tips help you create the best sleep routine that works for you.